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| Looking for a gentle complement to intense workouts (or a hectic, fast-paced life)? Allow us to introduce you to Yin yoga, which is great for people of most fitness levels who want to meditate or develop a more balanced exercise routine. Yin postures are specifically designed to help relieve tension, enhance breath awareness, and support relaxation.
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| Want to learn more? Below, find step-by-step instructions for different Yin yoga poses that could improve your mental and physical well-being.
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Be well,
Morgan Mandriota
Newsletter Editor, Healthline
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Written by Morgan Mandriota
August 27, 2025 • 3.5 min read |
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| These Yin yoga poses can reset your mind and body
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| Wide-Legged Child’s Pose (Balasana): This forward bend stretches your spine, hips, and inner thighs and allows you to draw your attention inward while releasing tension.
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- Begin on your hands and knees.
- Touch your big toes together, and bring your knees out to the sides.
- Lower your hips toward your feet, and lengthen your torso along the floor.
- Extend your arms out in front of you.
- Breathe deeply, allowing yourself to sink deeper into the pose with each exhale.
- Remain in this pose for up to 5 minutes.
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| Legs-Up-the-Wall Pose (Viparita Karani): This pose aims to restore energy levels, support healthy blood flow, and promote relaxation.
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- Sit with your right side near a wall.
- Swing your legs up against the wall as you turn to lie on your back.
- Position your hips close to or up against the wall.
- Place your arms overhead or alongside your body, or place your hands on your chest, belly, or thighs.
- Remain in this pose for up to 15 minutes.
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| Supine Spinal Twist (Supta Matsyendrasana): This pose helps to improve flexibility in your chest, spine, and glutes.
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- Lie on your back with bent knees, placing your feet flat on the floor near your hips.
- Reach your arms straight out to the sides with your palms facing down.
- On an exhale, lower your knees to the left side.
- Turn your neck to gaze in any direction.
- Remain in this pose for up to 3 minutes.
- Repeat on the opposite side.
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| Pigeon Pose (Eka Pada Rajakapotasana): Pigeon pose can improve hip mobility, alleviate lower back tension, and help support healthy digestion.
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- Begin on your hands and knees.
- Bring your left knee toward your left wrist and lower your shin onto your mat.
- Keep your left hip lifted and come onto the toes of your right foot, inching forward or backward until your hips are in a comfortable position.
- Lower your left hip.
- Place your right leg along the floor with your toes facing straight back.
- Place your hands under your shoulders with your elbows slightly bent.
- Elongate your spine and take 5 deep breaths.
- Slowly walk your hands forward as you lower your torso and forehead to the floor.
- Remain in this pose for up to 5 minutes.
- Repeat on the opposite side.
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